The Effect of a Single Fatty Meal

The acute effects of a fatty meal can be lessened by eating antioxidant-rich vegetables.

Eating a single high-fat meal can have negative short-term effects on your health. The amount and type of fat you eat and the other foods that are part of your fatty meal can influence your blood fats and blood vessel function. For example, a fatty and sugary ice cream milkshake with a burger and French fries will be worse for your health compared to a fatty meal resulting from a salad loaded with nuts, a generous amount of an olive oil-based salad dressing, full-fat cheese and fish. Making the right choice even when indulging in a fatty meal can make a difference.

Blood Fats

After eating a fatty meal, you body has to metabolize the fat you ate, which can temporarily increase some of your blood fats in the following hours. If you are healthy, you probably won't experience a big change in your numbers. If you already have high cholesterol, your fatty meal could make your values, especially your triglycerides, go up significantly, according to a study published in the "Journal of Lipid Research." Consider having your blood cholesterol levels analyzed to have a better idea of the degree to which a fatty meal could affect you.

Blood Vessels

Typical fatty meals are also high in refined carbohydrates and sugar. Researchers have tried to reproduce similar meals in their studies. For example, a test meal in a study published in the "Journal of the American College of Cardiologist" consisted of a sandwich made with white bread and fatty cheese, accompanied by a high-fat yogurt. Although researchers in this study determined a high-fat meal was deleterious for blood vessel function, they also found that adding 1.3 ounces of walnuts to the fatty meal helped decrease these negative effects. Healthy blood vessels are essential for cardiovascular health. The study's authors hypothesized that the antioxidants found in walnuts helped reduce the harmful effects of the fatty meal.

Antioxidants

A study published in the "American Journal of Clinical Nutrition" looked at the effects of a high-fat meal consisting of two sausages, six bread slices, a small egg, butter and a little olive oil and showed that its harmful impact could be mitigated by adding vegetables to the meal. Vegetables are rich in antioxidants and can help your body cope better with the extra fat in your meals. In this particular study, researchers added 3/4 cup bell peppers, 3/4 cup carrots and 1 large tomato to the fatty meal and saw partial improvements in their subjects' health parameters compared to the same meal without vegetables.

Healthier Fatty Meal

If you want to indulge in a fatty meal, you can reduce its deleterious effects by choosing healthier fats, avoiding refined carbohydrates at the same meal and increasing your antioxidant intake. Instead of a cheeseburger with bacon, French fries and a soft drink, for example, have the cheeseburger and bacon without the bun and sugary soft drink, which are high in refined carbs, and add a salad of fresh, antioxidant-loaded vegetables for a healthier side dish. Your blood fats and blood vessels will thank you.

About the Author

Aglaee Jacob is a registered dietitian. She has experience working with people who have diabetes, cardiovascular disease, hypertension and obesity issues. Jacob obtained a bachelor of science and a master of science, both in nutrition, from Laval University in Quebec City, Canada.

Photo Credits

Hamburger, potatoes and measuring tape on a white background. image by Dmitriy Melnikov from Fotolia.com